Ow, my aching back!

[7rider]

I just finished a 3-mile jog thru my neighborhood. Very rolling. My lowere back is killing me. Normally i dont get this this badly. Is this a sign that my running shoes are breaking down and need replacing? I have a bit over 200 miles on them and I am a severe overpronator with very flat feet. The shoes are for maximum motion control.
Or....
Is this just a sign of bad running form (particularly on hills)??
Thnx!

[OakLeaf]

If the hills are very short, I don't always adjust my posture, and with enough of that, that can mean really over-using the hip flexors. I particularly notice it if I'm running on a one-mile paved trail that I sometimes use - the rises are very short, 10 feet or less, which is why I'm nearly to the top before I start increasing my lean - but they're steep enough to notice, especially after a few laps. Something to think about ...

I'm also in the midst of a years-long process of getting my feet to actually function as feet again. Yoga, stretching, strengthening, barefoot and minimal-shoe walking, mobilization exercises, intense massages and self-myofascial release, thinking about my posture pretty much ALL the time... Based on my experience, and the reading and TE discussions that brought me here, I would definitely encourage everyone to try to do that, barring real structural problems. The sooner you can get yourself out of the rigid shoes, the sooner your whole body can work the way it's supposed to. Rigid and mis-aligned feet and ankles have consequences all the way up the kinetic chain.

[Becky]

I'm also in the midst of a years-long process of getting my feet to actually function as feet again. Yoga, stretching, strengthening, barefoot and minimal-shoe walking, mobilization exercises, intense massages and self-myofascial release, thinking about my posture pretty much ALL the time... Based on my experience, and the reading and TE discussions that brought me here, I would definitely encourage everyone to try to do that, barring real structural problems. The sooner you can get yourself out of the rigid shoes, the sooner your whole body can work the way it's supposed to. Rigid and mis-aligned feet and ankles have consequences all the way up the kinetic chain.

+1. I've been working on this for at least a year now, especially the yoga and barefoot/minimal shoe parts. It has paid huge dividends in my ongoing battle with my IT band, as well as my overall stamina and fitness. (Sidenote: After my last debillitating ITB flare 6 months ago, I hit the yoga mat bigtime. I successfully ran 3 miles 2 days in a row last week, with no pain. I'm a believer.)

7, sorry to hear about your back pain. I don't have any specific advice, but I hope that you're feeling better soon!

[limewave]

It could be a lot of things.

For me, I get lower back pain after a run, not so much during. It usually has to do with hip flexors and stretching and such. I usually make the mistake of running and then sitting at my desk immediately instead of stretching and loosening up. Rolling out my glutes, hams, and lower back muscles with The Stick make a HUGE difference and usually eliminate my back pain altogether.

[zoom-zoom]

I only ever get lower back issues from running once I start getting close to the 10 mile range and only if I'm not doing regular core work. If I'm diligent about the abs/back strengthening, then I don't have issues...even up to marathon distance. I will say that my lower abs tend to get sore before my back...it's when the stomach muscles are weak that my back seems to start compensating.

[7rider]

Thanks all.

I do plenty of core work - including some yoga (not consistently, however) and circuit training. Perhaps I didn't warm up and stretch enough this morning. I usually do some light calisthenics before I run to get the blood flowing, but I overslept -- again...still figuring out a new alarm clock we got! -- and I rushed things to head out the door so I could get my run in before it got too late.

Back is mostly better now, for having spent a day moving around. Next time I do this - I'll be more diligent in my pre-run routine and see how that goes.

[Dogmama]

FWIW, my lower back hurts when I'm not stretching my hamstring muscles. My orthopedist said that tight hams can really mess with your lower back. I have spinal stenosis, so I have to keep my lower back strong & happy. That means keeping my hams stretched & happy too. Guess it really is all connected.

At the risk of sounding like a broken record, I've really had many fewer aches & pains since I started Chi running. Previously, I didn't run because I always ended up hurting afterwords - knees, back, etc. I'm not perfect, but when I really concentrate on the form, it feels smoother and more fluid.

[HillSlugger]

It's possible your shoes are part of the problem, but you would expect this to be something that would get worse over time; have you noticed a trend?

Have you watched the Evolution Running DVD I gave you?

Michele took some video of us as we crossed the finish line at Wild Woman and remarked about how different our running styles are.

[7rider]

It's possible your shoes are part of the problem, but you would expect this to be something that would get worse over time; have you noticed a trend?

I can't say. I just did 3.2 miles on a flat road, took some time to do a full warmup routine, and my back was fine. And that was after a restless night on an uncomfortable futon at my MILs place.

Have you watched the Evolution Running DVD I gave you?

Michele took some video of us as we crossed the finish line at Wild Woman and remarked about how different our running styles are.

I've watched most of it and need to get back and finish it. I was hoping we'd have a treadmill by now so k could watch it while on the 'mill.

Can you send me the file? I'd love to see it. Dave G. Says my run looks okay. I think I run like a duck.